Baja fish taco bowl for two
Prep Time:
30 minutes
Cook Time:
10 minutes
Serving Size:
½ recipe (530 g)
Dinner
This fresh, summery dinner will have you feeling good even in the dark, cold days of winter. Fresh mango, lime and a hint of heat make everything taste delicious. Getting your two servings of fish each week has never tasted so good.
Ingredients
Serves: 2
- 1/3 cup (80 mL) pearl barley
- 6 oz/180 g skinless white fish fillet (such as cod or tilapia)
- 3 Tbsp (45 mL) lime juice, divided (about 2 limes)
- 4 tsp (20 mL) canola oil, divided
- ½ cup (125 mL) finely chopped red onion, divided
- ¼ cup (60 mL) diced fresh mango
- ¼ cup (60 mL) chopped fresh cilantro
- 1 tsp (5 mL) finely chopped jalapeno (optional or add more if you like heat)
- 1/8 tsp (0.5 mL) each salt & pepper
- 1 small ripe avocado, diced
- 1 cup (250 mL) reduced sodium canned black beans, drained, rinsed
- ½ cup (125 mL) halved cherry tomatoes
- 1 cup (250 mL) shredded purple cabbage
- 1 cup (250 mL) torn romaine lettuce
Instructions
- Cook barley according to package directions; typically, 1 part barley (1/3 cup) to 3 parts water (1 cup). Cook for about 25-30 minutes; fluff with a fork and set aside.
- Marinate fish in 1 Tbsp lime juice, 1 tsp oil and ¼ cup red onion for 30 minutes at room temperature.
- Meanwhile, mix remaining lime juice, 2 tsp oil, red onion, mango, cilantro, jalapeno, salt and pepper. Gently fold in avocado; set aside.
- Heat the remaining 1 tsp oil in a non-stick skillet over medium-low heat. Add fish and marinade, cook 3 minutes per side or until fish is opaque and flakes easily with a fork.
- Portion beans, tomatoes, cabbage and lettuce into two bowls. Add barley and fish and top with mango, avocado mixture.
Tips
- Cooking know-how: If cooking for 4, simply double the recipe. If cooking for 1, prepare recipe as written tossing only half the salad in dressing to eat immediately, reserving half of the cooked fish and salsa along with half of the undressed salad and dressing for another meal.
- Change it up: To make fish tacos, simply replace the barley with 2 x 8-inch whole wheat flour tortillas. Fill the tortillas with the fish, mango salsa mixture and some of the remaining ingredients. Serve the rest of the fresh ingredients on the side as a salad.
- Food safety: Refrigerate recipe component leftovers in separate containers.
- Leftovers: Reheat fish in microwave on Medium (50%) power for 1 to 2 minutes before assembling fajita.
- Note: Recipe adapted from Everyday Diabetes Meals-Cooking for One or Two by Laura Cipullo, RD, CDE, CEDRD, CDN and Lisa Mikus, RD, CNSC, CDN, Robert Rose, 2017
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 520 | |||
| Fat 22 g | 29 % | ||
| Saturated Fat 2.5 g + Trans Fat 0 g | 13 % | ||
| Cholesterol 35 mg | |||
| Sodium 390 mg | 17 % | ||
| Carbohydrate 63 g | |||
| Fibre 18 g | 64 % | ||
| Sugars 9 g | 9 % | ||
| Protein 27 g | |||
